Looking to boost your nutrition with one simple addition? These tiny but mighty seeds should be in everyone’s kitchen cupboard! And here’s why – flaxseeds are nutrient-dense, great for your gut, and are available in various forms. Not a fan of whole flaxseeds? Don’t worry! You might prefer flaxseed oil or ground flaxseeds. Who doesn’t appreciate food that’s so versatile? I know I do!
Let’s explore 3 reasons you should include flaxseeds in your diet…
1. Fibre-rich
Here at Chuckling Goat, we love to talk all things fibre! Fibre is an essential nutrient abundant in plant foods. Fibre-rich foods include:
- Fruits
- Vegetables
- Beans
- Lentils
- Whole grains
- Nuts
- Seeds
The recommended daily amount of fibre is 30 g.1https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/ Unfortunately, many people follow a diet that is fibre poor. Flaxseeds are an easy way to improve this! Just 2 TBSP of flaxseeds provides 6 grams of fibre,2https://www.healthline.com/nutrition/foods/flaxseeds#nutrition making them a simple yet powerful addition to your diet. Did you know, that eating an abundance of fibre is associated with a lower risk of several chronic diseases? Including:3https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
- Heart disease
- Stroke
- Type 2 diabetes
Aiming for 30 g of fibre daily will support your gut and overall health. Prebiotics, which come from dietary fibre, are important for feeding beneficial gut microbes and supporting your gut microbiome to thrive! Feeding your gut microbes with a variety of prebiotics will also support the production of beneficial by-products called postbiotics.
2. Omega-3 fatty acids
Altogether there are three different omega-3s – ALA, EPA and DHA. Flaxseeds are naturally rich in the omega-3 fatty acid called ALA. Omega-3 fatty acids are essential, so you must consume them via your diet. Consuming various plant-based sources of omega-3 fatty acids will support optimal intake of ALA.
ALA is abundant in the following plant foods:
- Flaxseeds
- Chia seeds
- Walnuts
- Hemp seeds
It’s important to acknowledge that the conversion of ALA to EPA and DHA is low. Therefore, eating other sources of omega-3 fatty acids is also recommended. Including oily fish is a great way to further boost your omega-3 fatty acid intake.
Why are omega 3-fatty acids so important? They are associated with various health benefits and may improve the following:4https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
- Mood
- Eye health
- Brain health
- Heart disease
- Inflammation levels
- Bone and joint health
3. Egg alternative in baked foods
Everyone should be able to enjoy baked goods! If you have an egg allergy or follow a vegan diet this one is for you.
You can easily substitute an egg for a ‘flaxseed egg’. It sounds a little strange, but honestly, you would never know the difference! Add 3 TBSP of water to 1 TBSP of ground flaxseeds and stir well. Allow the mixture to sit and thicken. Once it’s ready, the flaxseed egg can be added to your favourite baking recipes.
Top tip for adding flaxseeds into your diet –
If flaxseed eggs aren’t your thing, don’t worry! There are other ways to include these seeds in your diet. Have you heard of our famous Gut Health Protocol? It’s easy and most importantly, it works!
The easiest way to incorporate our Gut Health Protocol is to make a morning smoothie or shake containing kefir, Complete Prebiotic, and Pure Fish Collagen. These three products will help replenish your gut with beneficial microbes, feed the microbes so they can thrive, and support the production of postbiotics and the health of your gut lining. To boost the nutrient content of this smoothie even more, simply add 1 TBSP of ground flax or flaxseed oil into the blender with your other smoothie ingredients.
For further inspiration, flaxseeds could easily be added to the following recipes –
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.
As we are not medically trained, we advise consulting with your doctor or healthcare provider before adding any supplements/foods.
References
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